Lower Back Pain

Static back – Duration: 5-10 minutes

How to do it:

Lie on your back with both legs bent at right angles on a chair or block

You can just rest your hands on your stomach or lay your arms out at the side below shoulder level, palms facing up

Breathe from your stomach. Let the lower back relax.

Hold for 5-10 minutes

Static Extension – Duration: 1 Minute

How to do it:

Kneel with hands on the floor positioned under your shoulders

Let your back and head relax towards the floor

Let your shoulder blades come together, and make sure there is an arch in your back

Keep the elbows straight but shift your hips forward 6 to 8 inches so they are not aligned with the knees.

Hold 1-2 minutes

Supine Groin Stretch – Duration: 10 minutes per side

How to do it:

Lie on your back with one leg resting on a chair, knee bent at 90 degrees, while the other leg is extended straight out and resting on the floor

Make sure both legs are aligned with the hips and shoulders

The foot of the extended leg should be propped upright to preventing it from rolling to one side

Hold 10 minutes then do it on the other side

Modified Floor Block – Duration: 6 Minutes

How to do it:

Lie on your stomach with your forehead on the floor — your feet should be pigeon toed

Rest your elbows on books or blocks so that your hands are in the “don’t shoot!” position

Make sure your shoulders are level — breathe deeply and relax the upper body

Let your bodyweight naturally fall into the floor

Hold 6 minutes

And 7-MINUTE STRETCHING ROUTINE

#1 Hamstring wall stretch

How to do it:

Lie face-up on a carpeted floor (or on a folded blanket for padding), positioning your body perpendicular inside a doorframe. Bend your right leg and place it through the door opening. Bring your buttocks as close to the wall as possible and place the heel of your left foot up against the wall until it is nearly straight. Next, slide your right leg forward on the floor until it’s straight, feeling a stretch in the back of your left leg. Hold for 30 seconds. Repeat twice on each side.

#2 Knees to chest stretch.

How to do it:

Lie on your back with your feet flat on the floor and your knees bent. Use your hands to pull your right knee to your chest. Next, try to straighten your left leg on the floor. While keeping your right knee held to your chest, continue the stretch for 20 seconds, then switch sides and repeat. Finally, do the stretch by holding both knees to your chest for 10 seconds.

#3 Spinal stretch

How to do it:

While on the floor with your left leg extended straight, pull your right knee to your chest (as in exercise #2), then put your right arm out to the side. Next, use your left hand to slowly pull your right knee toward your left side so that your right foot rests on the back of your left knee. Finally, turn your head toward your right side. Hold for 20 seconds, then reverse the movements and repeat.

#4 Gluteal (buttocks) stretch

How to do it:

Lie on your back with your feet flat on the floor and your knees bent. Cross your right leg over your left, resting your right ankle on your left knee. Next, grab your left thigh with both hands and bring both legs toward your body. Hold for 30 seconds, then switch sides and repeat.

#5 Hip flexor stretch

How to do it:

Kneel on your right knee (use a thin pillow for comfort) with your left leg bent 90º in front of you and your foot flat on the floor. Place your right hand on your waist and your left hand on top of your left leg. Inhale and then, on the exhale, lean forward into your right hip, feeling a stretch in the front of your right hip. Hold for 30 seconds, then switch sides and repeat.

#6 Quadriceps stretch

How to do it:

While standing, hold on to the back of a sturdy chair with your left hand for balance. Grasp your right foot with your right hand and gently pull your right leg back and up, with your toes pointing upward. Be sure to keep your right knee close to your left leg. Hold for 30 seconds, then switch sides and repeat.

#7 Total back stretch

How to do it:

Stand arm’s length in front of a table or other sturdy object and lean forward with knees slightly bent so that you can grasp the table edge with both hands. Keep your arms straight and your head level with your shoulders. Hold for 10 seconds.

Next, stand up straight with your left hand in front of you. Bring your right arm over your head with elbow bent, then bend your upper body gently to the left. Hold for 10 seconds, then switch sides and repeat.

Thank you..!